Sit down on the floor or a mat with your feet
stretched out in front of you.

Roll up a towel lengthwise and then
loop it over one foot (around the ball of your foot).

Take one end
of the towel in either hand and gently pull the towel towards your body to
stretch the front of your foot. Repeat with the other foot.

Some people—especially competitive athletes, people who
want to return to a heavy sports program, or people who are highly
motivated—may choose more intensive strengthening and flexibility programs. A
physical therapist or trainer can help supervise a program recommended by your
sports medicine specialist or a foot specialist, such as an orthopedist or
podiatrist.